Move Like a Woman: Exercise Tips for Perimenopause and Menopause that Actually Work

Let’s face it: what used to work might not work anymore.You used to bounce back from HIIT classes, feel energised after a run, or stay toned with just a few weekly sessions. But now? You might be gaining belly fat despite eating well, waking up sore and inflamed, or feeling completely drained instead of energised after workouts.

This doesn’t mean you're doing something wrong.It means your hormones have changed—and your workouts need to change too.

Perimenopause and menopause aren’t just a slow slide into aging—they're a complete biological recalibration, and your body needs different signals to thrive. The good news is: when you move in alignment with your shifting physiology, you can feel stronger, more resilient, and more connected than ever before.

What the Science Says: Dr. Stacy Sims on Training in Midlife

Stacy Sims, PhD, is a leading researcher in female physiology and performance. Her core message?

"Women are not small men."

Most fitness programs have been designed around male hormonal rhythms—predictable, steady testosterone and cortisol patterns—not the fluctuating hormone landscape of women, especially not women in perimenopause and menopause.

During this transition, estrogen and progesterone decline, and that shift has a profound impact on:

• Recovery time

• Muscle mass

• Bone density

• Sleep

• Insulin sensitivity

• Inflammation

So, doing more cardio or eating less to control weight often backfires, leading to burnout, injury, and further hormonal imbalance.

What does work?

Let’s dive in.

Guiding Principles: How to Train Through Hormonal Shifts

1. Lift Heavy, Often, and With Purpose

What Stacy Sims recommends:

• Focus on heavy resistance training 2–3x per week.

• Use compound movements (like squats, deadlifts, presses).

• Go for low reps, high intensity (e.g. 4–6 reps, 3–5 sets).

• Prioritise power-based work—it helps with coordination, brain function, and metabolic health.

Chinese medicine perspective:This phase of life is associated with a gradual decline in Kidney Jing, the deep essence that governs growth, reproduction, bones, and aging. Strength training supports the Kidney system by building foundational energy, improving bone density (which often starts to drop after 40), and restoring a sense of inner strength and stability.

2. Ditch Chronic Cardio—Embrace Short, Sharp Intervals

What Stacy Sims recommends:

• Say goodbye to long, moderate-intensity cardio sessions (which can spike cortisol and wear you down).

• Instead, try HIIT (high-intensity interval training) 1–2x a week: short bursts of intense effort with full recovery in between.

• Think: 20 seconds all-out effort, 1–2 minutes rest, repeated 4–6 times.

Chinese medicine perspective:Excessive cardio, especially without rest, depletes Qi and Blood, which are already more vulnerable during menopause. Gentle but focused bursts of energy followed by full recovery protect Yin and allow for sustainable, powerful movement without burnout.

3. Prioritise Recovery Like It’s Training

What Stacy Sims reminds us:Your ability to recover slows down as hormone levels shift. Without sufficient recovery, training becomes a stressor that adds inflammation, not strength.

Build in:

• Rest days

• Mobility work

• Sleep hygiene

• Active recovery like walking, yoga, or stretching

Chinese medicine perspective:Recovery is when Yin and Blood are rebuilt. In this phase of life, many women experience Yin deficiency—signs include hot flushes, insomnia, anxiety, and dryness. Gentle movement, breathwork, and acupuncture can replenish Yin and support the Shen (spirit) for better emotional balance and sleep.

4. Fuel for Performance and Hormone Health

What the research shows:

• Protein needs increase with age—especially after workouts. Aim for 30g of protein within 30 minutes post-training.

• Avoid fasted workouts if you're noticing poor recovery or hormonal symptoms.

• Don’t skip meals. This creates more cortisol, which messes with insulin and fat storage.

Chinese medicine perspective:Women in this phase need nourishment over depletion. Skipping meals and overtraining damage the Spleen and Liver systems, leading to fatigue, mood swings, and digestive issues. Warm, regular meals with protein and healthy fats build Qi and Blood, essential for resilience and hormone harmony.

5. Make It Rhythmic, Not Rigid

Not every day needs to be intense. Tune into your body. Some days will call for lifting, some for walking, some for stretching, some for stillness.

Create a cycle:

• Two strength sessions

• One HIIT day

• One or two active recovery days (yoga, walking, tai chi)

• One rest day

• One “fun movement” day—dance, surf, play!

From a Chinese medicine perspective, movement should follow the seasons, both external and internal. In summer, Yang is high—move more. In winter, conserve. In your own cycle (even if it’s irregular), pay attention to energy highs and lows, and move in ways that support rather than push.

In Summary: Train Smart, Not Harder

Perimenopause and menopause are not about slowing down—but they are about getting smarter.When you shift your training to meet your biology, you build strength, confidence, and vitality—not just now, but for the decades ahead.

This is your time to:

• Lift like a warrior

• Rest like a queen

• Eat like you deserve to feel amazing

• Move like the powerful, evolving woman you are

If you’re unsure where to start, a personalised approach can make a world of difference. Whether through acupuncture to rebalance your system, or coaching to structure your lifestyle and movement, I’d love to help you feel strong, clear, and at home in your body again.